With this foam rolling routine, we’ll work to loosen your upper back and thoracic, or middle, spine. As you go through this sequence, pay attention to my cues to make sure you’re protecting your spine and organs while reaping the benefits of this recovery method.

If you sit down for much of the day, chances are your neck and shoulders get tight — and maybe it's where you hold your stress. Roll out properly with these moves to ease tightness in your neck and shoulders.